Biking to Wellness

Pedal Your Way To Fitness!

What is Biking or Bicycling?

Biking is the act of riding a bike. A bike is a vehicle with two wheels in tandem, usually propelled by pedals connected to the rear wheel by a chain, and having handlebars for steering and a saddle-like seat. It was invented with the intention of being a faster mode of transportation for people, but today it is also used as a recreational tool with many health benefits.

Fun Fact:

The first bike was invented in 1790 by a French man named Comte Mede de Sirvac, but a modernized version was introduced in 1817 by the German Baron Karl von Drais.

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Health Benefits

  • increased cardiovascular fitness
  • increased muscle strength and flexibility
  • improved joint mobility
  • decreased stress levels
  • improved posture and coordination
  • strengthened bones
  • decreased body fat levels
  • prevention or management of disease
  • reduced anxiety and depression.

Social Media Exposure

Alex tweeted out the link and Maansi promoted the video on her snapchat story. The video was posted on Youtube.

S.M.A.R.T. Goal

Specific :

We want to increase our leg strength and muscular and cardiovascular endurance. We will bike 4 times a week for at least 1 hour for the entire year of 2016.

Benchmark :
We will test our progress by measuring distance biked over 30 minutes at our fastest speed (for most of the way or all the way if possible). By the end of the year it should increase by 2.5 miles. This test will occur every two weeks over the next year. We want to reach this goal because Alex is a rower and needs a mix of leg strength and endurance for that, and Maansi is dancer so she needs to improve her endurance and leg strength also to be able to be able to dance for long periods of time.

Workout :

Monday: Strength Day

  • Stretch / Warm-Up - 15 minutes:

  • Circuit Training: plank , foot fire, jumping jacks, jumping squats ( can be changed for variety)
  • Stretch : Quads, Hamstrings, Russian March, Shuffle, Karaoke, Lunges, Heel to Toe, Arm Stretch
  • Workout: 30 minute High Intensity Speed Biking
  • Cool Down: 15 minute Low Intensity

Tuesday: Rest Day

  • Foam Rolling and 20 minute jog

Wednesday: Endurance Day

  • Stretch / Warm-Up - 10 minutes

  • Quick Warmup Run

  • Stretch : Quads, Hamstrings, Russian March, Shuffle, Karaoke, Lunges, Heel to Toe, Arm Stretch

  • Workout: 15 mile - Regular Pace Biking

Thursday: Rest Day

  • Foam Rolling and 20 minute jog

Friday: Strength Day

  • Same Workout as Monday

Saturday / Sunday:

  • Choose 1 Day over the Weekend for Leisurely Biking and the other day as a Rest Day

Measurable :

Check your heart rate 6 seconds before and after the workout. Calculate your speed based on the distance you traveling over the course of the workout.

Achievable :

The goal is realistic because it's an accessible activity that anyone with or without much athletic ability can achieve and with the amount of time we will be spending on our goal we should see some significant improvements.

Relevance :

The goal of this activity is not to try to like a model, it is to feel stronger mentally and physically. People like Prince Harry enjoy biking because it is a practical way to get around the city or you can submerge yourself in nature and while mountain biking.


We be doing this at least an hour a day, 4 days a week for a year.

Biking For Wellness

Why should you try this?

It's fun and healthy at the same time! It is also good for the environment and it can be a hobby and you can do it with friends or family. Anyone of any age can try do this activity, no matter where you are in the world!

by Maansi Desai and Alex Maters